SHIELD Crossfit – CrossFit

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Warm-up

4 min Double Under Work

3 Rounds

10 Banded Good Mornings

10 Banded Pull Aparts

10 Banded Front Squats

10 Banded Press Outs

Metcon

Metcon (Weight)

HIIT

28 min EMOM

Min 1: 6 DB Bench

Min 2: 8 KB Deadlift

Crossfit

28 min EMOM

MIn 1: 3 Bench Press (225/105)

Min 2: 5 Deadlift (315/200)

Score: Weight of Bench + Deadlift (if you have to drop weight mid workout use the lighter weight for your score)

Goal: Keep good form for the whole workout!

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